March 28, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
50kg
12x
60kg
12x
70kg
10x
80kg
7x
75kg
6x
|
47 | 3030 |
| 2 | Dumbbell incline bench press |
17kg
12x
25kg
10x
30kg
7x
27kg
7x
|
36 | 853 |
| 3 | Butterfly Machine |
50kg
11x
60kg
9x
70kg
7x
|
27 | 1580 |
| 4 | Ploki surumine triitsepsile, köiega |
25kg
12x
30kg
10x
35kg
8x
40kg
8x
|
38 | 1200 |
| 5 | Rööbaspuudel surumine |
80kg
12x
|
12 | 960 |
| 6 | Hantliga kukla taha kahe käega, triitseps |
17kg
8x
17kg
10x
17kg
10x
|
28 | 476 |
| 7 | French press |
15kg
12x
20kg
10x
25kg
8x
|
30 | 580 |
| 8 | kõhulihas teise masinaga |
75kg
12x
75kg
12x
75kg
12x
|
36 | 2700 |
| 9 | Ploki surumine triitsepsile, köiega |
30kg
12x
35kg
10x
25kg
7x
|
29 | 885 |
| Total | 283 | 12264 | ||
Notes
Alustuseks 20 min. jalgrattal.
